Fibre Bliss Balls

Ingredients

Wet

1tbs honey or stevia or agave

2tbs vanilla essence

1/3 cup water

1/2 cup tahini paste

Dry

1tsp ground cinnamon

1/2 cup finely chopped sultanas or dates

1/4 cup raw cocoa nibs

2 scoops whey protein powder

1/2 cup almond meal

1/3 cup flaxseed meal

2tbs chia seeds

2tbs dry shredded coconut

2tsp sesame seeds

2tsp cocoa powder

 *extra  cocoa powder, coconut or sesame seeds for dusting

Place all dry ingredients into a mixing bowl. To this bowl and the honey (or desired sweetener), tahini paste, vanilla essence and mix until well combined. Slowly add the water as needed to help the mixture combine - it should hold together but not be wet.

Roll into 24 medium bite size balls the roll in the additional cocoa powder, coconut or sesame seeds to finish.

Store these in an air tight container in the fridge.

Makes 24

Fruit & Nut Oat Bars

Ingredients

1/4 cup flaxseed meal

1 cup almond meal

1/2 cup rolled oats

1 cup stevia

1/2 cup coconut flour

1/4 cup dry coconut shredded

2 cup of any seeds and nuts

2 cup of any diced dry fruit diced

1tsp ground ginger

1 tbs vanilla essence

1/2 cup soy milk

1/2 cup egg white

1 whole egg

3tbs almond butter

Preheat oven to 180deg

Line a 20cm x 20cm square dish with baking paper. Set aside.

Combine well in a mixing bowl all ingredients then transfer the mixture to the prepared dish - press the mixture down well so it is compact and evenly spread. 

Bake for 50-60 mins until golden brown. Allow to cool before removing from the dish and slice into 16 squares.

Makes 16 small squares

Chewy Peanut Butter Cookies

Ingredients

1/2 cup Rolled oats

1 tbspn Peanut butter (natural)

1 scoop (30g) Vanilla Whey protein powder

1 eggwhite

1/3 cup Stevia (natural sweetener)

1/2 tspn Baking powder

1/3 cup carob chips, chocolate chips or sultanas (optional)

Preheat oven to 180deg. 

Place a sheet of baking paper onto a baking tray. 

In a medium mixing bowl add all the ingredients and mix until well combined. Using a teaspoon , spoon out onto the baking tray the cookie dough into12 small cookies, leaving 3cm between each cookie to allow them to expand. Lightly press down each cookie with the back of the teaspoon to flatten slightly. 

Bake for 10 min in the oven. 

Makes 12

Nutritional Value (per cookie)

Calories 30

Protein 2g

Fat 1g

Carbohydrates 3g

Pancakes

Ingredients

1/2 cup oat flour (blended rolled oats)

5 egg whites (1/2 cup)

1/3 cup Stevia (natural sweetener)

2 tpsn baking powder

2 tblsp greek yoghurt

Place all ingredients into a blender and blitz until smooth and airy. Pan fry in a lightly greased non-stick frying pan into small or large pancakes. 
Top with fruits and a spoonful of yoghurt if desired.

Serves 1

Banana Bread Cake

 

Ingredients

3 scoops protein powder

1 tspn cinnamon powder

1 1/2 tspn nutmeg

1/2 cup chopped walnuts

1/4 cup sultanas

1 1/2  cups rolled oats

1/2 cup stevia (natural sweetener)

1 tbls baking powder

2 eggs
3 medium ripe bananas 

1/2 cup tinned apples (unsweetened)

3/4 cup natural greek yoghurt (low fat)

1 cup light soy milk

1 tsp vanilla essence 

Preheat oven to 180deg. 

Place oats in a blender/food processor blitz until the oats become flour, place into a large mixing bowl, then add all other dry ingredients, nuts and sultanas to the flour. Now in the blender/food processor add all wet ingredients ,banana apple, yoghurt, eggs, milk, vanilla essence and blitz. Combine wet ingredients to the dry mixing well, fill your cake tin (23cm). Bake in the oven 30-35min min.

Note: this cake will need to be stored in an airtight container in the fridge.

Banana Protein Muffins

Ingredients

3 scoops protein powder

1 tspn cinnamon powder

1 1/2 tspn nutmeg

1/2 cup chopped walnuts

1/4 cup sultanas

1 1/2 cups rolled oats

1/2 cup stevia (natural sweetener)

1 tbls baking powder

2 eggs
3 medium ripe bananas

1/2 cup tinned apples (unsweetened)

3/4 cup natural greek yoghurt (low fat)

1 cup light soy milk

1 tsp vanilla essence 

Preheat oven to 180deg. 

Place oats in a blender/food processor blitz until the oats become flour, place into a large mixing bowl, then add all other dry ingredients, nuts and sultanas to the flour. Now in the blender/food processor add all wet ingredients ,banana, apple, yoghurt, eggs, milk, vanilla essence and blitz. Combine wet ingredients to the dry mixing well, fill your muffin cases. Bake in the oven 20 min. Makes 12-14 large muffins.

Note: these need to be stored in an airtight container in the fridge.

Frittata

Kale & Sweet Potato Frittata

Ingredients

3 large eggs

10 egg whites (1 cup)

1/2 cup any milk

1/2 onion finely diced

2 cups of any raw or pre-roasted vegetables (its great to make use of any left overs)

Any left over meats if desired

2 cloves garlic diced

Pepper

Spinach & Bacon Frittata

Preheat oven to a low 120deg. 

In a bowl place eggs, egg whites milk and pepper then beat well with a fork. In a large frying pan brown the onions, garlic and vegetables/meats. Pour the egg mixture over the vegetables/meats in the frying pan and cook for 3 min on a medium heat. Then place the frying pan into the oven to cook for 20 -30 mins

Note: If your frying pan is not oven safe then transfer the onions and vegetables/meats from the frying pan into an oven safe dish then pour over the egg mixture, place this straight into the oven to cook. 


Serves 8